How Children Should Eat to Grow Strong Bones?
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Healthy and strong bones are important for all people, especially for children. Unfortunately, children rarely get enough calcium and vitamins in their diet.

If a child does not get enough calcium, he or she may develop brittle bones and may be at risk for osteoporosis later in life.

Therefore, it is important for children to eat calcium-rich foods every day.

In this article, we’ll look at ten foods for healthy bones and discuss their importance for children.

1. Milk, Cheese, and Dairy Products

Milk and dairy foods are a significant source of calcium. For example, a cup of milk contains over 300 milligrams of calcium.

Other excellent sources of calcium include yogurt, cheese, and cream.

Calcium-rich foods can help children build strong bones and teeth.

Children should drink at least two cups of milk every day to meet their daily calcium needs. This can help prevent brittle bones in children.

If your children have have lactose intolerance, you may use soy milk instead of regular milk.

2. Green Leafy Vegetables

Dark green vegetables are rich in minerals such as calcium, iron, and magnesium.

Children should eat a variety of dark green vegetables every day to get enough minerals for healthy bones and teeth.

Examples include broccoli, kale, collard greens, bok choy, turnip greens, okra, mustard greens, Chinese cabbage, Chinese spinach, chard, Swiss chard, Brussels sprouts, and watercress.

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3. Seeds and Nuts

Seeds are also unimpeachable sources of calcium because they are high in the mineral phosphorus, which is needed for strong bones and teeth.

Some examples include sesame seeds, pumpkin seeds, sunflower seeds, and cashews.

4. Dried Beans and Legumes

Dried beans and legumes are a wonderful source of calcium because they are high in the mineral phosphorus. They also contain fiber, which is good for digestion.

Some examples include kidney beans, black beans, pinto beans, garbanzo beans, red kidney beans, lentils, navy beans, white beans, and soybeans.

How Children Should Eat to Grow Healthy Bones?

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5. Canned Tuna and Salmon

Tuna and salmon are a superb source of calcium because they are high in the mineral phosphorus.

They also contain omega-3 fatty acids, which help protect against heart disease and cancer.

Some examples include canned tuna in water or oil-packed tuna; canned salmon; dried white tuna; salted or unsalted salmon; sardines; trout; shrimp; crab meat; crab legs; scallops; oysters; mussels; clams; calamari (squid); shrimp paste (lots of sodium); canned mackerel (smoked); canned sardines packed in oil or water packed sardines.

6. Tofu

Tofu is a superb source of calcium because it is high in the mineral phosphorus. It also contains fiber, which is good for digestion.

7. Vitamin D Supplements

If you are deficient in vitamin D, you may experience more muscle pain and stiffness.

There are also several studies that suggest a relationship between vitamin D deficiency and osteoarthritis.

To prevent this, we recommend taking a vitamin D supplement every day.

Certain medications can inhibit calcium absorption from foods such as the antacids cimetidine and omeprazole. We recommend vitamin D to prevent this.

8. Calcium-Fortified Orange Juice

The health benefits of calcium may not be as famous as the benefits of vitamin D, but there is a good reason for this.

We find the same amount of calcium that is found in an orange in about 1/3 cups of milk.

This makes it one of the best sources of calcium for people who don’t eat dairy products or are lactose intolerant.

The calcium found in orange juice can help to reduce muscle pain and stiffness by reducing calcium deposits in your joints.

We need calcium to form new bone tissue, so a deficiency can lead to more frequent bouts of muscle pain and stiffness. It can also lead to painful cramps and arthritis.

How Children Should Eat to Grow Healthy Bones?

Photo by Rae Wallis on Unsplash.

Get Your Children Healthy Foods

Calcium is an important mineral for strong bones and teeth. The more calcium children eat, the stronger their bones and teeth will be.

Children should eat a variety of dark green vegetables every day to get enough minerals for healthy bones and teeth.

Seeds and nuts are also excellent sources of calcium because they are high in the mineral phosphorus. They also contain fiber, which is good for digestion.

Children should eat at least two cups of milk every day to meet their daily calcium needs. This can help prevent brittle bones in children.

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